Workout of the Day

CrossFit 416 Daily – Tuesday, January 20

IMG_3166

Strength

Power Clean

Level 1

5 x 3 – reset on each rep

Level 2

5-5-5-5 – touch and go reps

-build from last week

 

Push Jerk

3-3-3 – Touch and go reps

– build from last week

 

WOD

9 Min AMRAP Ladder

2 x Toes to bar

2 x Hand Release Push Ups

4 x Toes to bar

4 x Hand Release Push Ups

6 x Toes to bar

6 x Hand Release Push Ups

..etc

Complete 2 x Hang Power Clean(185/125) between each round


 

Common snatch mistakes & how to correct them

Upright torso in the dip

CrossFit 416 Daily – Monday, January 19

Strength

Front Squat

Level 1

3 x 3 reps +2.5-5lbs from last week

 

Level 2

Build to 3 reps @85%

Max reps +5-10lbs from last week

 

WOD

13.3

12 Min AMRAP

150 x Wallball (20/14) (10ft/9ft)

90  x Double Under

30 x Muscle-up

*Scale double unders to 50 attempts

*Scale muscle-ups to 30 ring rows and 30 ring dips/bench dips


 

Tips to improve your free standing handstand

Why you shouldn’t be scared of the CrossFit Open

CrossFit 416 Daily – Saturday, January 17

IMG_3702

WOD

In teams of 2

Complete the following for time:

50 x Burpee

10 x Clean and Jerk (135/95)

75 x Box Jump (24/20)

10 x Clean and Jerk

100 x Pull-up

10 x Clean and Jerk

75 x Box Jump

10 x Clean and jerk

50 x Burpee


 

It’s not too late to prepare for the CrossFit Open

Risks, decisions, and courage

CrossFit 416 Daily – Friday, January 16

IMG_9557

Strength

Power Snatch

Level 1

5 x 2 – reset each rep

Build up and increase from last week

 

Level 2

5-5-5-5 – touch and go reps

Build on last week

 

WOD

8 Min AMRAP Ladder

Power Snatch(95/65)  x 2,4,6,8,10..etc reps

20 x Double under after each round

*Scale double unders to 10 attempts


 

Outside the box: The best crossover activities for CrossFitters

3 medical conditions that bacon can cure

CrossFit 416 Daily – Thursday, January 15

IMG_6134

Strength

Back Squat

Level 1

3 x 5 reps across – add 2.5-5lbs from last week

 

Level 2

A)Build to 5 reps @

B)Max reps @ -30lbs from (A)

 

WOD

4 Rounds

In 2 min

Row 300/250 m

Max Rep Thruster (95/65)

Rest 2 min or until a rower is available

*Score time on rower + thrusters each round


 

The qualifying process for Regionals and the Games gets tougher

The beginners guide to powerlifting

CrossFit 416 Daily – Wednesday, January 14

IMG_3695

 

WOD

16 Min AMRAP

50 Wall Balls(20/14)

40 Sit-ups

30 Deadlift(135/95)

20 Pull-up

*Scale with jumping pull-ups


 

CrossFit Open Registration begins on Thursday, January 15

How exercise keeps us young